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Are you tired of waking up every morning with stiff joints? Do you experience constant pain due to rheumatoid arthritis? If that’s the case, you’re not alone.

Rheumatoid arthritis is a chronic autoimmune disease that causes inflammation in the joints, leading to pain and stiffness. Fortunately, there are several ways to manage the symptoms.

In this blog post, we’ll explore how hand yoga can help relieve joint pain and stiffness due to rheumatoid arthritis. With just a few simple exercises, you can ease your symptoms and regain your flexibility. So, grab a comfortable spot to sit, and let’s dive in!

What Is Hand Yoga

Good question — traditionally, hand yoga refers to mudras which are certain gestures designed to facilitate the movement of prana energy in order to improve the health of your mind and body.

Yoga mudras work by placing your hands in positions that help stimulate acupuncture meridians which in turn redirect your energy flow to put your energies in perfect alignment.

However, with contemporary hand yoga various hand exercises are designed to work by activating, massaging, and stimulating certain muscles in your hands, wrists, and fingers.

These exercises may help keep your fingers moving by keeping your tendons flexible and improving joint circulation.



infographic on 5 benefits of hand yoga

5 Benefits Of Hand Yoga

Still wondering how hand yoga can help you.  Here are 5 benefits to adding hand yoga to your daily exercise routine.

  1. Improved flexibility. Yoga poses can help to improve the flexibility of the hands and fingers, which can be helpful for people with rheumatoid arthritis. This is because yoga poses often involve gentle stretching and strengthening of the joints, which can help to reduce stiffness and pain.
  2. Reduced pain. Yoga has been shown to reduce pain in people with rheumatoid arthritis. This is because yoga can help to reduce inflammation and improve circulation, which can both help to relieve pain.
  3. Improved range of motion. Yoga can help to improve the range of motion in the hands and fingers, which can be helpful for people with rheumatoid arthritis. This is because yoga poses often involve moving the joints through a full range of motion, which can help to prevent stiffness and improve function.
  4. Reduced stress. Yoga can help to reduce stress, which can be helpful for people with rheumatoid arthritis. This is because yoga can help to promote relaxation and improve sleep, both of which can help to reduce stress levels.
  5. Improved quality of life. Yoga can help to improve the overall quality of life for people with rheumatoid arthritis. This is because yoga can help to improve physical function, reduce pain, and reduce stress, all of which can help to improve a person’s overall well-being.

5 Easy Hand Yoga Exercise You Can Do

As with anything, if it hurts STOP doing it!  Before doing these exercises, you may want to try some moist heat to make doing the exercises easier and reduce any possible discomfort.

You could try soaking your hands in warm water for 5-10 minutes before exercising or wrapping your hands in a hot, moist towel for a few minutes.  Unless, stated otherwise you can do up to 5 reps of each exercise with 1 or 2 sessions per day.  Ready to start — then here we go!

  1. Make A Fist — First, spread your fingers out flat then draw them together into the center of your palm in a loose fist with your thumb across your fingers.  Hold this position for 1 minute, then slowly open your hand. Repeat this exercise a few times on each hand to help improve range of motion.
  2. Flat Hand Finger Lifts — Place your hands flat against a table or wall.  Starting with your thumb, slowly raise each finger. Hold this position for 1-2 seconds, then gently lower down.  This exercise may help improve your flexibility.
  3. Finger Spread — Slowly spead your fingers and thumb as far apart as possible.  Hold this position for a few seconds.  This may help reduce joint stiffness and strengthen the muscles around your joints.
  4. Finger Pinches — Press your thumb firmly against the tip of each finger individually and hold for 1 or 2 seconds, then release.  This exercise may help make everyday tasks like buttoning up you shirt or tying your shoelaces just a little bit easier.
  5. Thumb Stretch — Point your thumb out away from your palm. Then move your thumb across your palm and try to touch the base of your little finger. Improving your thumb dexterity is important as it’s used in so many different hand motions.


Fingoflex tool for hand yoga

Looking For A Tool To Help:  FingoFlex To The Rescue

If you feel more comfortable using a tool to work on improving your hand grip strength and flexibility, then the Fingoflex may be for you. How does this thing work?  Here’s a few basic tips on how to use it.

  1.  Place Fingoflex on a flat surface and place fingers where it feels comfortable. Loop each finger into its desired hole and the thumb into one of the bigger four holes at the bottom. Secure each finger into its comfortable place. 
  2. At your speed, slowly spread the fingers apart. Hold at the top of the stretch if desired. Relax and slowly return the fingers to the original position.
  3. The closer you group your fingers to each other the more resistance you will have. The Fingoflex was designed to be universal and allow for all types of hands and motions. Fingoflex can do various exercises and motions that cater to your own hand. 

I was introduced to the Fingoflex a few months ago and I’ve found it really helpful in improving my hand flexibility and grip strength. I’d recommend it as I found it easy to use and it actually works.

If this resonates with you and you want to give it a try, use the code NWS15 * for a 15% discount at checkout.


So there you have it, folks! Hand yoga is a great way to improve flexibility, range of motion, grip strength, reduce pain and stress in people with stiff finger joints.

It’s a simple, yet effective, way to keep your hands healthy and pain-free. So what are you waiting for? Give it a try today!

And remember, even if you don’t have stiff finger joints, hand yoga can still be beneficial for you. It can help improve your overall hand function and dexterity, which can make everyday tasks easier and more enjoyable.

So don’t be afraid to give it a try, even if you don’t think you need it. You might just be surprised at how much it can help.

I know what it’s like to live with rheumatoid arthritis. The pain, the fatigue, the frustration… it can be tough.

But I also know that you’re a badass. You’re strong, you’re resilient, and you’re not going to let RA stop you from living your best life.

That’s why I created my newsletter. I want to share with you all the best tips and tricks I’ve learned over the years to help manage my RA and live a happy, healthy life.

This newsletter is packed with nutrition info and tips on ways to reduce chronic inflammation plus lifestyle tips that will help you boost your energy and improve your overall well-being.

So what are you waiting for? Sign up for my newsletter at the link below and start living your best life!


***Disclaimer: This post is for informational purposes only and should not be construed as medical advice***


If you liked this post, you may be interested in an article I recently wrote on Flexibility Exercises.  Here’s a little sample for you to check out.

Do you feel stiff as a board some days?   I hear this all the time in the media –“Stay limber!” “Stretch every day!” “Increase your flexibility!” But what does that actually mean? Do you really need to spend time stretching and doing flexibility exercises?

As women, we know that our bodies change with age, and it can be hard to keep up with those workouts. But don’t worry – there is one thing we can do to make sure we stay at the top of our game: flexibility exercises!

There are tons of benefits to doing flexibility exercises, especially for women over 40. Let’s explore how increasing your range of motion can help you achieve better health and well-being.

In this blog post, I’ll share why flexibility exercises are important for us ladies and the surprising benefits that come from doing them.  Read the article to learn  all about the benefits of being flexible plus a few exercises to get you started on the road to better flexibility.



  • Susan Taylor, RDN LD

    Meet Susan, registered dietitian / nutritionist and fellow autoimmune warrior who is dedicated to helping women with autoimmune disease get their groove back. With the right diet and lifestyle changes, Susan empowers her clients to take control of their health and feel their best. When she's not busy saving the world you can find Susan strolling along the beach, jet-setting to new destinations, and soaking up quality time with family & friends.

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